Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
5/25/2006 Run
college to labelle
Easy 6.6 km 44:36 6:46
11/29/2005 Run
college to northwood
Easy 8.2 km 52:00 6:21
11/24/2005 Run
tread mill
Easy 4.5 km 31:00 6:54
9/18/2005 Run
Terry Fox Run
Race 10.0 km 1:03:00 6:18
9/15/2005 Run
2 x 400 m run @ 1:55 min ea + 3 x 800 m run @ 3:55 min ea
Easy 3.2 km    
9/14/2005 Run
college to labelle
Easy 6.6 km 39:58 6:04
9/12/2005 Run
Random Route
Easy 19.2 km 2:15:33 7:04
9/10/2005 Run
Random Route
Easy 5.4 km 31:08 5:46
9/9/2005 Run
7 x landfill
Hill 5.6 km 36:30 6:32
9/7/2005 Run
college to labelle
Easy 6.6 km 39:36 6:00
9/5/2005 Run
Random Route
Easy 17.6 km 2:03:04 7:00
9/3/2005 Run
Random Route
Tempo 5.4 km 30:09 5:35
8/31/2005 Run
college to labelle
Easy 6.6 km 40:05 6:05
8/29/2005 Run
college to Ojibway
Easy 9.6 km 1:01:09 6:23
8/28/2005 Run
Random Route
Easy 5.4 km 29:35 5:29
8/27/2005 Run
Random Route
Hill 3.0 km 18:00 6:00
8/25/2005 Run
Random Route
Easy 16.0 km 1:47:11 6:42
8/24/2005 Run
Random Route
Easy 8.0 km 51:50 6:29
8/18/2005 Run
home to cty. rd. 42
Easy 6.4 km 37:02 5:48
8/17/2005 Run
home to cty. rd. 42
Easy 6.4 km 40:58 6:25
8/14/2005 Run
Random Route
Easy 6.0 km 33:36 5:36
8/14/2005 Run
Windsor Duathlon
Easy 3.0 km 16:35 5:32
8/11/2005 Run
home to cty. rd. 42
Easy 6.4 km 39:53 6:14
8/9/2005 Bike   Easy 23.0 km 45:00 1:58
8/9/2005 Run
2 x 400 m run @ 1:55 min ea + 5 x 400 m walk + 2 x 800 m run @ 3:55 min ea
Easy 2.4 km    
8/8/2005 Run
Random Route
Easy 9.6 km 1:07:18 7:01
8/5/2005 Run
2 x 400 m run @ 1:55 min ea + 5 x 400 m walk + 3 x 800 m run @ 3:55 min ea
Interval 3.2 km    
8/4/2005 Run
home to x-way to sheilds
Tempo 5.4 km 30:08 5:35
8/3/2005 Run
home to cty. rd. 42
Easy 6.4 km 37:02 5:48
7/31/2005 Run
Random Route
Easy 14.4 km 1:37:53 6:48
7/30/2005 Run
Random Route
Easy 5.4 km 29:46 5:31
7/28/2005 Bike   Easy 28.0 km 56:00 2:00
7/28/2005 Run
2 x 400 m run @ 1:55 min ea + 5 x 400 m walk + 3 x 800 m run @ 3:55 min ea
Interval 3.2 km    
7/27/2005 Run
Random Route
Easy 6.4 km 37:14 5:50
7/25/2005 Run
Random Route
Easy 12.8 km 1:29:48 7:01
7/23/2005 Run
Random Route
Tempo 5.4 km 30:20 5:38
7/22/2005 Run
2 x 400 m run @ 1:55 min ea + 5 x 400 m walk + 3 x 800 m run @ 3:55 min ea
Interval 5.2 km    
7/20/2005 Bike   Easy 28.0 km 57:00 2:03
7/20/2005 Run
home to cty. rd. 42
Easy 6.4 km 37:29 5:52
7/18/2005 Run
Random Route
Long 9.6 km 1:04:17 6:42
7/16/2005 Run
6 x 400 m run @ 1:58 min ea + 6 x 400 m walk
Interval 4.8 km    
7/15/2005 Run
Beat Beethoven
Race 8.0 km 47:40 5:58
7/13/2005 Run
home to cty. rd. 42
Easy 6.4 km 38:07 5:58
7/10/2005 Run
Random Route
Easy 8.0 km 47:51 5:59
7/8/2005 Run
Random Route
Tempo 5.4 km 29:56 5:33
7/7/2005 Run
7 x 400 m run @ 1:58 min ea + 7 x 400 m walk
Interval 5.6 km    
7/6/2005 Run
Random Route
Easy 6.4 km 36:41 5:44
7/4/2005 Run
Random Route
Easy 13.5 km 1:48:28 8:03
7/2/2005 Run
Random Route
Tempo 5.4 km 30:32 5:40
6/30/2005 Run
6 x 400 m run @ 1:55min ea + 6 x 400 m walk
Easy 4.8 km    
6/28/2005 Run
home to cty. rd. 42
Easy 6.4 km 43:24 6:47
6/27/2005 Run
Random Route
Easy 11.2 km 1:20:20 7:11
6/25/2005 Run
Random Route
Tempo 5.4 km 32:51 6:05
6/23/2005 Run
6 x 400 m run @ 1:55min ea + 6 x 400 m walk
Interval 4.8 km    
6/21/2005 Run
home to cty. rd. 42
Easy 6.4 km 38:44 6:04
6/20/2005 Run
Random Route
Easy 9.8 km 1:10:33 7:12
6/18/2005 Run
Random Route
Easy 2.0 km 10:26 5:13
6/15/2005 Run
college to labelle
Easy 6.6 km 42:33 6:27
6/14/2005 Run
Random Route
Easy 2.0 km 12:00 6:00
6/13/2005 Run
maisoneuve to riverside
Easy 8.0 km 50:34 6:20
6/11/2005 Run
home to x-way to sheilds
Tempo 5.0 km 29:21 5:53
6/9/2005 Run
4 x 400 m run @ 1:50 min ea + 4 x 400 m walk
Easy 3.2 km    
6/8/2005 Run
college to labelle
Easy 6.6 km 40:01 6:04
6/6/2005 Run
college to labelle
Easy 6.6 km 41:55 6:22
6/3/2005 Run
8 x 400M @ 1:46 min + 8 x 400M walk
Interval 6.4 km    
5/31/2005 Run
college to labelle
Easy 6.6 km 39:32 6:00
5/30/2005 Run
college to arcadia
Easy 11.2 km 1:14:13 6:38
5/27/2005 Run
8 x 400M @ 1:46 min + 8 x 400M walk
Interval 6.4 km    
5/25/2005 Run
college to labelle
Easy 6.6 km 41:23 6:17
5/24/2005 Run
college to Ojibway
Easy 9.6 km 59:44 6:14
5/21/2005 Run
home to x-way to sheilds
Tempo 5.0 km 28:28 5:42
5/20/2005 Run
7 x 400M @ 1:48 min + 7 x 400M walk
Interval 5.6 km    
5/17/2005 Run
college to labelle
Easy 6.6 km 42:17 6:25
5/16/2005 Run
Random Route
Easy 8.2 km 51:31 6:17
5/15/2005 Run
Malden Park - Path to a Better Heart
Race 5.0 km 27:10 5:26
5/13/2005 Run
6 x 400M @ 1:48 min + 6 x 400M walk
Tempo 4.8 km    
5/11/2005 Run
home to cty. rd. 42
Easy 6.4 km 35:15 5:31
5/9/2005 Run
college to Ojibway
Easy 9.6 km 1:02:40 6:32
5/7/2005 Run
Random Route
Tempo 4.0 km 22:06 5:32
5/5/2005 Run
6 x 400M @ 1:48 min + 6 x 400M walk
Interval 4.8 km    
5/4/2005 Run
college to labelle
Easy 6.6 km 38:54 5:54
5/2/2005 Run
college to northwood
Easy 8.2 km 53:30 6:32
5/1/2005 Run
Random Route
Tempo 4.0 km 21:05 5:17
4/28/2005 Run
5 x 400 m run @ 1:50 min ea + 5 x 400 m walk
Interval 4.0 km    
4/27/2005 Run
home to cty. rd. 42
Easy 6.4 km 36:30 5:43
4/25/2005 Run
college
Easy 6.5 km 40:28 6:14
4/23/2005 Run
Random Route
Tempo 3.0 km 16:00 5:20
4/21/2005 Run
4 x 400 m run @ 1:45 min ea + 4 x 400 m walk
Interval 3.2 km    
4/19/2005 Run
home to cty. rd. 42
Easy 6.4 km 43:00 6:44
4/16/2005 Run
college to x-way
Easy 7.4 km 44:00 5:57
4/14/2005 Run
home to 1st bridge
Easy 7.0 km 43:00 6:09
4/12/2005 Run
home to 1st bridge
Easy 7.0 km 44:00 6:18
4/10/2005 Run
Random Route
Race 5.0 km 29:47 5:58
4/7/2005 Run
college to x-way
Easy 7.4 km 44:00 5:57
4/4/2005 Run
home to 1st bridge
Interval 7.0 km 41:00 5:52